AO: Knight School

When: 01/23/2021


Number of Pax: 6

Pax Names: Goggles, Gopher, Jockey, Scrappy, Speed Square, Sprint,

Number of FNGS: 0

FNG Names:

QIC: Scrappy

The BackBlast:

I borrowed my 2.0s JBL speaker so we could listen to Bob Segar while working on our Kettlebell Knight moves at Knight School this morning.   We listened to the free version of Pandora so there were advertisements.  Sorry Gopher, not gonna pay extra.  We started right at 5:30 after Goggles, Speed Square, and Jockey completed their burpees.

Introduction and disclaimer

Pledge of Allegiance


SSH IC x15

Good mornings IC x 10

Abe Vigodas IC x 10

KB halos 10 each direction

KB wrecking balls 10 each arm

KB figure 8s x 10

KB around the world each side

KB side lunges

The Thang

In preparation of the upcoming Daytona 500, the Pax completed the Lancer 500.

Round 1

20 KB Deadlift to High Pulls

20 Goblet Squats

20 Kettlebell Swings

20 Single arm push press (10 each arm)

20 Single arm rows (10 each arm)

Farmer carry to across 2 parking spaces and repeat Round 1.  A total of 5 rounds were completed for a total of 500 reps completing the Lancer 500.

We then circled back up and completed the following exercises.  5×10 curls for the girls alternating with tricep extensions.  We then completed some ab work.
KB side bends

KB Flutterkicks

KB V Ups

We then laid on our backs looking at the sky and thanked the good Lord for our many blessings specifically our Ms.  The last exercise was to practice our sit and reach for the upcoming fitness test.


Prayer concerns

21 year old lady recently diagnosed with cancer

The Quinn family mourning the loss of a loved one

Our nation


Short Circuits upcoming VQ, upcoming Valentines weekend event.

Took picture and some of the Pax went on to Double Play

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